Yup, it's Veganhttps://yupitsvegan.com
Health-conscious vegan recipes from scratchTue, 13 Feb 2018 13:07:15 +0000en-UShourly1https://wordpress.org/?v=4.9.3Braised Peruvian Lentils with Beet Pureehttp://feedproxy.google.com/~r/YupItsVegan/~3/ulFl-Eb7Bnc/
https://yupitsvegan.com/peruvian-lentils-beet-puree/#respondTue, 13 Feb 2018 13:07:15 +0000https://yupitsvegan.com/?p=8192I was in Peru for about a week in late 2016 and enjoyed some incredibly good vegan food. This dish of Peruvian lentils with beet puree is a composite of two different meals that I found really memorable. The first was a meal at a little vegetarian place in Miraflores called Sabor y Vida. This...

]]>I was in Peru for about a week in late 2016 and enjoyed some incredibly good vegan food. This dish of Peruvian lentils with beet puree is a composite of two different meals that I found really memorable.

The first was a meal at a little vegetarian place in Miraflores called Sabor y Vida. This was an unassuming eatery with a prix fixe menu that cost a few dollars for an impossibly large amount of food.

As it turns out, I was BLOWN AWAY by the deliciousness of the dish of black lentils with rice that I had selected. I wasn’t sure exactly how they made the lentils so creamy and earthy and amazing, but I slurped up that entire giant plate of food after dressing it with some Peruvian aji amarillo paste.

The yellow sauce here is a quick aji amarillo oil I made by whisking chili paste, olive oil, a splash of almond milk and a pinch of turmeric.

The second meal was one that I ate in the Amazon region – another lentil dish served with a stunning bright red beet puree. Despite its beautiful burgundy hue, the beet flavor was rather tempered, and the cooks explained to me that it was made with a mixture of beets and potatoes. I don’t have access to all of the varieties of Peruvian potatoes here in Maryland, but found that either Yukon gold or purple potatoes worked nicely in my homemade beet and potato puree.

I also went through a few tasty iterations of trying to recreate the creamy beluga lentils from Sabor y Vida, and between that and copious research about Peruvian cuisine I’m convinced that I’m as close as I’m ever going to get now. My “secrets” for these flavor bomb Peruvian beluga lentils?

Start out with a ton of onion, and brown the sh*t out of it. In many soups and stews I would only soften the onion, but beluga lentils can stand up to some deep caramelized onion flavor, and they’re better for it.

Other than that, keep the flavors simple. Basic vegetable stock, garlic, and just a pinch of spices, and then some aji amarillo paste to finish are all you need. I tried adding fresh peppers and other veggies to this dish and they made it actively worse. You can wilt in some spinach at the end if you’re really stubborn.

Cook the lentils slowly and keep going until they’re barely not falling apart. This may seem like a sin for beluga lentils that are prized for their caviar-like appearance, but taste is most important so just trust me.

With Valentine’s Day right around the corner it seemed like the right time to share this recipe since apparently we’re supposed to eat red things. This dish of Peruvian lentils with beetroot puree is probably nothing special for my boyfriend at this point since he’s had to eat it on several occasions while I tested the recipe, but aside from those extenuating circumstances, I think it’s a lovely way to elevate your standard beans-and-rice vegan fare. Beluga lentils feel like a luxury while still being in the legume family; and beetroot has that amazing vibrant color.

Ingredient note: Aji amarillo is one of the main varieties of chili pepper popular in Peru. It’s a bright orange pepper that’s very hot, with a fruity flavor. I’d likely compare it most closely to the habanero in terms of peppers that are more common here in the USA, although not quite as spicy. It’s commonly served in paste form as a condiment, as are several other peppers such as aji panca.

I was lucky enough to stumble across a jar of aji amarillo paste at a grocery store in my area, but I don’t get the feeling that’s a common experience. Goya brand makes one which may be available in the Latin food section at your store. It can also be ordered online – or I suggest substitutions in the recipe. It really does make these Peruvian lentils sing if you can manage to get your hands on some!

Peruvian Beluga Lentils with Beet Puree

Savory, earthy Peruvian lentils served with a gorgeous red beetroot and potato puree. A meal special enough for Valentine’s Day but healthy enough for any day!

For serving (optional):

cooked brown rice or other grain of choice

vegetables of choice

chopped fresh scallions, cilantro or parsley

For the Peruvian beluga lentils:

In a large saucepan (cast iron is recommended if you have it), heat the olive oil over medium to medium-high heat. Add the diced onion and cook, stirring occasionally, until the onion is both softened and nicely browned, 5 to 7 minutes. (Add a little bit more olive oil if needed).

Add the garlic and cook for 60 seconds more. If using the spices, stir in all of them and cook for 30 seconds or until fragrant. Add the lentils and vegetable broth, bring to a boil, and then cover and reduce to a steady simmer.

Cook for 25 minutes, stirring occasionally, and then stir in the non-dairy milk. Continue to cook, partially covered, until lentils are very tender (10-20 more minutes). Stir occasionally and add more vegetable broth 1/4 cup at a time if beginning to dry out.

Stir in the aji amarillo paste. Season to taste with salt, pepper, and additional chili paste.

For the beet and potato puree:

Steam the beets and potatoes. If you have a pressure cooker such as an Instant Pot, add water, the steaming rack, and the beets and potatoes, and cook under high pressure for 15 minutes. Otherwise, set up your steamer and steam for 35 to 50 minutes, or until fork-tender.

Once cool enough to handle, remove the peels (they should come right off). Add to a blender or food processor along with the salt and lime juice. Slowly add the olive oil and blend until smooth. Taste for seasoning and set aside.

For serving:

Prepare a bowl with other serving accompaniments. Add about one-quarter of the lentils, about one-quarter of the puree, and any garnishes. Enjoy hot. Once cooled, leftovers can be stored in the refrigerator for up to a week or so.

SPICES: I tested this recipe with and without the ground spices and truly it does taste fantastic even with omitting all of them. So my recommendation is to use the ones you have on hand and not worry about the others.

AJI AMARILLO SUBSTITUTE: Aji amarillo is a wonderful, bright, fruity, spicy pepper. If you can find this ingredient I guarantee you’ll love using it in various recipes. If not, substitute another chili paste or chili sauce (such as sriracha) of choice, starting with 1 and 1/2 tablespoons and increasing to taste.

]]>https://yupitsvegan.com/peruvian-lentils-beet-puree/feed/0https://yupitsvegan.com/peruvian-lentils-beet-puree/Creamy One Pot Curried Lentils and Quinoa (+ giveaway!)http://feedproxy.google.com/~r/YupItsVegan/~3/zDb-rpyWv0w/
https://yupitsvegan.com/one-pot-curried-lentils-quinoa/#commentsWed, 07 Feb 2018 17:17:47 +0000https://yupitsvegan.com/?p=8180It’s been months since I posted a new one pot recipe. Who have I become?! Thankfully, Gena and her new cookbook have come to our rescue. Within the pages of Power Plates, I found this amazing creamy one pot curried lentils and quinoa recipe. Made by simmering green lentils, quinoa, an ample dose of turmeric and...

]]>It’s been months since I posted a new one pot recipe. Who have I become?! Thankfully, Gena and her new cookbook have come to our rescue. Within the pages of Power Plates, I found this amazing creamy one pot curried lentils and quinoa recipe. Made by simmering green lentils, quinoa, an ample dose of turmeric and other spices, and leafy greens with a touch of creamy coconut milk, it totally hits the spot in these trying winter times! I’m also giving away a copy of the book; please scroll down below the recipe to enter!

I’ll be honest with you, I have a total of 7 (!!) cookbooks waiting for a review & recipe right now, all them tantalizing and beautiful. But despite my earnest attempts at using a FIFO queue, I couldn’t resist moving Power Platesto the top of my list. At a time when I’m trying harder than usual to eat healthy, this book just made it so damn easy! Gena has a way with creating flavorful, wholesome, nourishing dishes, and in the dark of February I seem to need that more than ever.

Some other appealing dishes you’ll find in this book include charred broccoli and freekeh salad, golden beet risotto, and roasted zucchini tacos. But today is all about these fantastic, perfectly spiced, creamy one pot curried lentils and quinoa.

I made a few small changes for personal taste, because I’m at least hanging on to the part of my personality that can’t follow recipes. Solely fueled by my efforts to make our meals a little bit lower fat and higher fiber, I reduced both the coconut oil and coconut milk; and I added quite a bit of extra kale because I bought too much and it cooked down into a totally appropriate amount anyway :). My only other change was to swap in garam masala for curry powder and reduce the salt a little bit. I go through garam masala like hotcakes but curry powder, not so much, so this just made more sense for me.

If you believe in the “bean + green + grain” way of constructing plant-based meals then this one pot quinoa and lentils will fit the bill for you! Like all of the recipes in Power Plates it’s balanced in both nutrition and flavor, and with everything cooking together in one pan it’s exceedingly easy for me to imagine making this regularly. Thank you Gena for helping us cure our winter blues with this fabulous and stunning vegan cookbook, full of unique yet familiar plant-based delights!

Creamy One Pot Curried Lentils and Quinoa

These creamy one pot curried lentils and quinoa cook together in one pan, for easy cleanup! A nourishing vegan main dish that’s fast enough for a weeknight!

Gena says: “It’s hard not to love this one-pot dish, a quick-cooking curry that’s fragrant, creamy, and nutritious. Curries are a mainstay for me, and this one gets bonus points both for its simplicity and thepowerful double dose of plant protein from quinoa and lentils.”

Heat the oil in a large pot over medium heat. Add the onion and cook, stirring occasionally, for about 5 minutes, until tender and translucent. Add the garlic and cook, stirring constantly, for 2 minutes.

Stir in the salt, garam masala, turmeric, cumin, and red pepper flakes. Cook for about 45 seconds, or until fragrant.

Add the lentils, quinoa, and broth. Bring to a boil over high heat, then lower the heat, cover, and simmer for 25 minutes. If the curry is very thick, you can add 1⁄2 cup (120 ml) water to thin it slightly.

Add the greens, cover, and cookfor 5 minutes, letting the greens steam on top of the curry. Stir the greens in, then add the coconut milk and lime juice. Season with black pepper, then taste and adjust the seasonings if desired. Serve right away, with any additional toppings you like (fresh cilantro, toasted cashews, etc.).

Want to win a copy of Power Plates for yourself and discover more recipes beyond these one put curried lentils and quinoa? I’m making it easy this time. To enter:

Leave a comment on this post with a recipe from the book you are excited to try.

I’ll give you an extra entry if the email you use to comment is on my newsletter mailing list!

You have until 00:00 EST on February 15th to enter. I’ll draw a winner then and contact you via email! Anyone entering must have a United States mailing address.

Note: First-time commenters have their comment held for moderation (this is because I get literally 1,000 spam comments per day) so it may take some time for them to start showing up!

Disclosure: I received a complimentary copy of this cookbook for review. All writing and opinions are my own. Gena and her publisher are also generously providing the giveaway copy.

]]>https://yupitsvegan.com/one-pot-curried-lentils-quinoa/feed/40https://yupitsvegan.com/one-pot-curried-lentils-quinoa/Cauliflower Quesohttp://feedproxy.google.com/~r/YupItsVegan/~3/JQwYd8c_SR0/
https://yupitsvegan.com/vegan-cauliflower-queso/#commentsThu, 01 Feb 2018 21:05:44 +0000https://yupitsvegan.com/?p=8159Many of you have been loving my cauliflower mac and cheese recipe. I know that was only a couple of weeks ago, but I JUST remembered the Super Bowl is coming up (as you can see, I excel at planning ahead). So I spent a day earlier this week furiously testing this vegan cauliflower queso...

]]>Many of you have been loving my cauliflower mac and cheese recipe. I know that was only a couple of weeks ago, but I JUST remembered the Super Bowl is coming up (as you can see, I excel at planning ahead). So I spent a day earlier this week furiously testing this vegan cauliflower queso recipe. Made from silky smooth cauliflower and creamy cashews cooked with familiar nacho cheese flavors, this is my best vegan nacho cheese yet.

As you may recall, I’ve never fully embraced the vegan potato carrot cheese because of the strange and sweet carrot flavor. Someone pointed out on my previous recipe that cauliflower has a slight sweetness to it too. (But importantly, still no weird carrot taste). I think that works fine for cheezy pasta but I wanted this cauliflower queso to be extra funky and tangy. So I tempered that mild sweet flavor with a fairly aggressive amount of pickled jalapeno juice and hot sauce. Not to worry – if you have kids or others with sensitive taste buds, you can swap in some vinegar for less heat.

I’m trying to eat as many different plants per day as I can right now. (I was inspired after seeing a talk by Jeff Leach about the human gut microbiome). We have a whiteboard on the fridge where we’re writing every unique plant that we eat in a nontrivial amount. So I’m pretty stoked that I can eat nachos while also adding another veggie to my list. Sometimes I get a little down on myself if I’m not eating “healthy enough” and this easy type of food tracking is great for both encouragement and feeling a sense of achievement. And for making room for vegan nachos 🙂

Anyway, I’ve seen many queso recipes call for Rotel. That’s cool too, but I kept things thematic and added a little bit of salsa to my cauliflower queso, as well as amping it up with sauteed onion, garlic and jalapeno. The rest of the jar of salsa went on my nachos (recipe coming soon… hopefully). Don’t have salsa? Tomato paste will do! There’s just a little bit of nutritional yeast and miso here for umami flavor too.

A few steps and dishes are needed to turn cauliflower and cashews into this delicious vegan queso dip, but I find with proper mise en place this recipe is actually quite easy! Something really delights me about not needing to mince the garlic. Thinly slicing it instead saves maybe 2 minutes of time, but judging by my emotions you’d think it was 30.

While I was getting ready to publish this I found some old photos from 2015 when I was testing a disgusting sweet potato queso. I’m so happy that I discovered vegan nacho cheese made from cauliflower, as it’s unimaginably better looking and tasting than that old one. This recipe seriously, sort of, almost, slightly tastes like dairy based nacho cheese that I used to eat a long time ago :). You can use it as a dip, or thin it out a little bit more and drizzle it on nachos, in burritos, and more.

I know folks will ask if this vegan cauliflower queso can be made in the Instant Pot or another pressure cooker. I haven’t gotten around to testing this yet but I imagine that 5 minutes under pressure would do the trick, so you can perhaps reduce the total cooking time of this recipe from 30 minutes to 20 once you factor in reaching pressure and the natural release time. Again – *not tested*. Let me know if you do this!

Vegan Cauliflower Queso

You’d never know that this dairy-free cauliflower queso dip is made with veggies! Creamy cashews and non-dairy milk make the base for this spicy, savory, funky nacho cheese-style plant-based dip.

Saute mixture:

3 tbsp refined coconut oil

1 tbsp olive oil

3 cloves garlic (thinly sliced)

1/2 jalapeno (thinly sliced)

1 small yellow or white onion (sliced)

Seasoning mixture:

1/4 tsp turmeric ((optional, for color))

1 tsp paprika

1 tsp salt

1 tsp ground cumin

2 tsp ground mustard

2 tbsp red salsa of choice

2 tbsp nutritional yeast

Other cauliflower queso ingredients:

3 cups plain, unsweetened non-dairy milk ((add another 1/2 cup if using as a sauce rather than a dip))

3 tbsp white or yellow miso

4 cups raw cauliflower florets ((14 oz.))

3/4 cup raw cashews (chopped)

1/4 cup liquid from a can or jar of pickled jalapenos ((plus to taste))

1 tbsp hot sauce of choice ((plus to taste))

2 tbsp red salsa of choice

Heat the oils in a large saucepan over medium heat until shimmering. Add the garlic, jalapeno and onion. Cook, stirring occasionally, until softened, 3-5 minutes. Meanwhile, measure everything for the seasoning mixture into a small bowl and set aside.

Add the seasoning mixture. Cook, stirring, until fragrant and starting to sizzle, 45 to 60 seconds. Add the non-dairy milk, scraping the bottom of the pan as you stir it in. Bring to a steady simmer.

Add the miso, cauliflower, and cashews to the pan, reduce the heat to medium-low, and partially cover the pan. Continue to cook, stirring occasionally, until the cauliflower is fork-tender, about 20 minutes.

Transfer the mixture to your blender (working in batches if needed). Add the jalapeno pickling liquid and hot sauce, and blend until completely smooth. If you don’t have a high-powered blender this may take a few minutes to break down the cashews. Stop to scrape down the sides as needed.

Rinse out the saucepan and return the blended cauliflower queso to your pan over low heat. Stir in the additional 2 tbsp of salsa, and add other seasonings (more jalapeno juice, hot sauce, salsa, or salt) to taste. You can also add a little more non-dairy milk to thin out the mixture now, depending on how you will be using it.

Serve hot. Best served fresh, but leftovers keep well; the cauliflower queso will thicken more after cooling so you may need to thin it out with some added liquid when reheating.

QUANTITY: If you’re using this for nachos, you’ll probably end up with extra. Feel free to halve the recipe. If you’re using it for a dip, then I’d recommend the full recipe 🙂

REDUCED SPICINESS: Here are my recommendations for updates if you don’t want this to have a kick. Add 3 tbsp of sliced bell pepper to the saute mixture. Reduce the jalapeno pickling liquid to 1 tbsp and add 1 tbsp of distilled white vinegar. Adjust other seasoning to taste.

]]>https://yupitsvegan.com/vegan-cauliflower-queso/feed/1https://yupitsvegan.com/vegan-cauliflower-queso/Edamame Hummushttp://feedproxy.google.com/~r/YupItsVegan/~3/udQtxxYLOpE/
https://yupitsvegan.com/edamame-hummus/#commentsMon, 22 Jan 2018 21:46:40 +0000https://yupitsvegan.com/?p=8146I’ve always thought the edamame hummus from Trader Joe’s was very, extremely delicious. But considering it’s a few dollars for a tiny container, I eventually came to terms with the fact that I should be making my own edamame hummus at home. This is much easier than making a trip to TJ’s anyway; you don’t...

]]>I’ve always thought the edamame hummus from Trader Joe’s was very, extremely delicious. But considering it’s a few dollars for a tiny container, I eventually came to terms with the fact that I should be making my own edamame hummus at home.

This is much easier than making a trip to TJ’s anyway; you don’t have to prep much of anything for this easy green soybean dip and can easily make larger quantities for the same amount of effort.

As far as differences from regular hummus, the main difference is swapping out the chickpeas for edamame. You can use either frozen & thawed or fresh edamame – I generally use fresh because I often keep some in the fridge anyway for midnight snacking.

My edamame hummus is also a little brighter in flavor than traditional hummus, with plenty of extra lemon juice. I prefer to just use a little bit of nutty tahini and a few tablespoons of olive oil because the tahini flavor is stronger compared to edamame. If you want to make this without tahini, peanut butter is a great substitute and cheaper too! I know that might sound a little weird, but if you think about the nutty flavor tahini provides, the substitution starts to make more sense.

Edamame hummus is naturally gluten-free and vegan, made from healthy whole foods packed with nutrients! It’s a fun spin on normal hummus with a lovely light green color, buttery texture, and fresh tasting flavor. I’ll be sharing a tasty wrap recipe soon that incorporates this edamame hummus with other plant-powered ingredients for a filling lunch! In the meantime, enjoy it as a dip or spread anywhere hummus is used.

Edamame Hummus

Using nutrient-packed edamame is a great way to green up your hummus! This edamame hummus is creamy, bright and fresh and naturally vegan, gluten-free, and grain-free.

]]>https://yupitsvegan.com/edamame-hummus/feed/1https://yupitsvegan.com/edamame-hummus/Vegan Cauliflower Mac and Cheesehttp://feedproxy.google.com/~r/YupItsVegan/~3/3hYjPiYcLxs/
https://yupitsvegan.com/cauliflower-mac-and-cheese/#commentsSun, 14 Jan 2018 00:33:32 +0000https://yupitsvegan.com/?p=8125One of the fun things about vegan “mac and cheese” is that because it’s already such a departure from the original dish, you can put lots of different spins on it with different base ingredients in the sauce. Today I have a dairy-free cauliflower mac and cheese with a base of creamy pureed cauliflower and...

]]>One of the fun things about vegan “mac and cheese” is that because it’s already such a departure from the original dish, you can put lots of different spins on it with different base ingredients in the sauce. Today I have a dairy-free cauliflower mac and cheese with a base of creamy pureed cauliflower and cashew. The cauliflower makes this somehow both rich and light at the same time; and the recipe is pretty easy to make!

Note: when I was typing up this recipe I searched for ‘cauliflower mac and cheese’ and learned for the first time that people are making grain-free mac and cheese with pieces of cauliflower instead of pasta. I’ve seen cauliflower used for all kinds of interesting things but that one seems like maybe a stretch? So, I apologize if that’s what you were looking for. This is a vegan cauliflower mac and cheese with actual pasta and a sauce made from cauliflower puree. If you want to take the dairy-free cauliflower sauce and use it as a topping for even more cauliflower, well, I won’t stop you… 🙁

This plant-based mac comes via the America’s Test Kitchen Vegan for Everybody cookbook. I got a copy for Christmas and there are a lot of solid recipes in it. Clearly a lot of research and testing went into the book, and I think the result is a really great collection of recipes! I made the quiche recipe for a non-vegan crowd and it was very well-received, living up to the cookbook’s name.

I thought the vegan cauliflower mac and cheese recipe in the book was really thoughtfully-constructed too, but even given this, I couldn’t resist messing around with the recipe a little bit. I made a few changes, namely:

I’m happy I could make things just a liiiitle more nutritionally balanced while equally delicious! This could also easily be made with whole grain, gluten-free or legume-based pasta to meet any health or dietary needs that you have, since unlike with my one pot pastas, the pasta composition isn’t very important to the texture of the dish.

This is your periodic reminder that cauliflower mac and cheese, or any vegan mac & cheese for that matter, does not taste exactly the same as the “real thing”. The texture is creamy and a little bit melt-in-your-mouth, and there is a balanced, slightly tangy savory flavor, but no it is not the exact same flavor as dairy cheese. I think the important part, though, is that it’s just really umami and delicious.

I tested this recipe with almond milk and my favorite plain soy milk and I think they are equally here. The soy milk version is slightly creamier and also a little bit higher in protein. I could see rice milk being good too if you reduced the amount a little bit. I don’t think I’d recommend other varieties of non-dairy milk aside from those to the uninitiated, but if you have a favorite, go ahead and use it!

1 pound elbow macaroni or other pasta of choice ((I almost always use whole wheat))

1/2 tbsp distilled white vinegar

hemp parmesan ((optional, for serving))

Heat the oil in a large saucepan over medium heat until shimmering. Add the nutritional yeast, mustard, turmeric, tomato paste, garlic, and salt. Stir and cook for about 45 seconds, or until fragrant. Add the almond milk, scraping the bottom of the pan as you stir it in. Bring to a steady simmer.

Add the miso, cauliflower, and cashews to the pan, reduce the heat to medium-low, and partially cover the pan. Continue to cook, stirring occasionally, until the cauliflower is fork-tender, about 20 minutes.

Add the mixture to your blender (working in batches if needed; I divide this in half to use in my Ninja) and blend until completely smooth. If you don’t have a high-powered blender this may take a few minutes to break down the cashews. Stop to scrape down the sides as needed. Set aside when done.

Meanwhile, cook your pasta in a pot of generously-salted water. Cook until al dente, according to package instructions. Reserve 1/2 cup of the pasta cooking water, then drain the pasta (but do not rinse it), leaving it in the strainer.

Add the pureed cauliflower mac and cheese sauce to the pot, and turn the heat to medium low. Cook, stirring frequently, until gently simmering. Stir in the cooked pasta, the white vinegar, and a splash of the pasta water. Continue to cook until the sauce is slightly thickened onto the pasta. Add more of the pasta water to thin out the sauce as needed.

Season to taste with additional salt and pepper and serve immediately. The leftovers from this vegan cauliflower mac and cheese taste good, but it’s definitely far better when fresh!

SOY-FREE: Use chickpea miso.

GRAIN-FREE: Chickpea-based or lentil-based pastas are sometimes available in my area or online. If you use them, don’t add any reserved pasta water to the sauce.

NUT-FREE: This might work with sunflower seeds instead of the cashews. Use 1/2 cup. There will be a mild sunflower flavor. I have not yet tested this substitution. Use soy milk instead of the almond milk.